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Author Topic: Maximum Strength training and Jump ability  (Read 1797 times)

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Offline KE PRO

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Maximum Strength training and Jump ability
« on: June 04, 2011, 01:29:31 PM »
I am a new member to the forum but a long time Strength and Conditioning Expert + Coach

I am involved with an exciting opportunity this July ... two Elite European Coaches Tiiu Valgemae and Igor Pashkevich (also an ISU technical specialist) have approached me about running a camp near Toronto this summer and combining what they do on the ice with an aggressive regiment of Maximum Force Training, Plyometrics, Balistic *shot work as well as Gymnastics for proprioception and Hypoxic swimming for lung capacity (stamina)... long story short we are going to be working with some Elite Skaters including Gerli Liinemae (*estonia) and will be testing Maximum Strength training (work between 85-100% of 1RM (tested))... I will keep everyone posted as obviously i expect great things :)  If you have Max Strength than you have *Maximum Force ... if you develop Power and can now apply that force quickly and dynamically than there is an immediate increase in jumping power, eccentric control upon landing.

Let me know what you think of this type of training within Figure Skating :) thanks for the imput.

Also I use this training because you can not develop power on an unstable surface - so Bosu and Swiss Ball, Wobble Board and Parachute training can not Physiologically benefit POWER in the way actual physical weight training can in combination with Power and Technical training.

Cheers,

Matt
"the vision of a champion is someone doubled over, at the point of exhaustion, drenched in sweat when no one else is watching"

Offline MadMac

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Re: Maximum Strength training and Jump ability
« Reply #1 on: June 04, 2011, 07:19:20 PM »

Sounds interesting. Looking forward to reading about your results.

Offline rsk8d

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Re: Maximum Strength training and Jump ability
« Reply #2 on: June 05, 2011, 11:59:39 AM »
Of course you can't develop power on unstable surfaces; that's not the purpose of the exercises done on them.  Plyometrics are a great way to develop maximum, if done properly.  As for heavy weight training, there is a fine line of doing too much with females, as intensive weight training can cause them to bulk up.  We don't want skaters to look like gymnasts :). Have you worked with skaters before?
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Offline KE PRO

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Re: Maximum Strength training and Jump ability
« Reply #3 on: June 11, 2011, 03:24:54 PM »
Of course you can't develop power on unstable surfaces; that's not the purpose of the exercises done on them.  Plyometrics are a great way to develop maximum, if done properly.  As for heavy weight training, there is a fine line of doing too much with females, as intensive weight training can cause them to bulk up.  We don't want skaters to look like gymnasts :). Have you worked with skaters before?

Sorry I guess I should have quantified my answer, heavy maximum lifting (% percentage based on the skaters 1RM (1 rep maximum)) between 85 and 95% will cause fast twitch fibre recruitment to increase/ causing a LEANER AND STRONGER skater, with little or NO increase in "bulk" // bulk is called Cell Volume and that is a training type which would not be done with Figure Skaters (obviously)... I have trained models with Max Strength as well as MMA fighters who stay within a weight class restriction.  This Maximum Strength (MxS) training is very appropriate for females and crucial for power.

Power is "the speed at which ones "force" or fast twitch fibre recruitment occurs" thus if you do not train to increase maximum strength you can not (absolutely impossible to increase POWER!!!) the only exception is becoming more efficient at using your current strength (young athletes etc.)

I love the posts though... keep popping them out... I've got lots to share if you wish :)
"the vision of a champion is someone doubled over, at the point of exhaustion, drenched in sweat when no one else is watching"

Offline KE PRO

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  • "I work hard at making you work hard"
    • Kinetic Excellence Athletic Performance Training
Re: Maximum Strength training and Jump ability
« Reply #4 on: June 11, 2011, 04:50:11 PM »
Sorry didn't see the last part... i've run KE Pro Performance Camps in Sweden for hockey and have a strong history with Hockey and Speed Skating.  Also I have worked briefly with Lesley Hawker (maiden name) formerly of Canadian glory :)
"the vision of a champion is someone doubled over, at the point of exhaustion, drenched in sweat when no one else is watching"

Offline rsk8d

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Re: Maximum Strength training and Jump ability
« Reply #5 on: June 13, 2011, 08:19:03 PM »
Well said.  Training for skaters needs to involve a variety of components, power, speed, strength, stability, and balance.  Without the stability and correct use of biomechanical alignment, power will not be used efficiently.  A lot of athletes in general develop strong quads and glute max, but their glute medius is null and void. Skaters need to be efficiently trained in single leg stability exercises, because of the importance of proper lower extremity alignment in jump takeoffs especially.  From this correct alignment, they can more efficiently use their power, that can be gained by plyometrics and other strength training exercises.  And of course, core stabilization is a necessary component for figure skaters.  I'm curious to know what you do for core exercises; always up for new ideas.

The world of figure skating is in a need of more qualified, educated professionals to condition skaters, as it is still a philosophy that is not believed in or instructed correctly by many coaches.  Welcome!
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